Tom Rowland | Burpee Progressions - From Zero to Full Burpees | Tom Rowland Podcast Ep. 376

In this Physical Friday episode of the Tom Rowland Podcast, host Tom Rowland breaks down burpee progressions for listeners who want to work their way up to doing full burpees from scratch. Whether you completed his 100-day burpee challenge or you're starting from zero, this episode reveals the exact progression system that takes you from a folding chair to full burpees with proper form. Tom demonstrates each step using nothing more than a standard folding chair, showing how anyone—regardless of current fitness level—can build toward this foundational exercise. The progression includes specific hand placement techniques, foot movement patterns, and timing adjustments that make the difference between struggling and succeeding. If you've ever felt intimidated by burpees or wondered how to build up to them safely, this episode gives you the complete roadmap.

The 100-Day Burpee Challenge That Started It All

Tom reveals that not long ago, he launched a 100-day burpee challenge that required participants to do one burpee on day one, two on day two, and progressively work up to 100 burpees on day 100. The challenge generated significant response, with many listeners successfully completing all 5,000-plus burpees over the course of the program. But Tom also received numerous emails from people who wanted to participate but weren't ready for that level of intensity. These requests prompted him to create a comprehensive progression system that would allow anyone to work toward their first full burpee, regardless of their starting fitness level. The progression he shares uses nothing more than a standard folding chair—no fancy equipment required. The complete progression system starts at 2:17.

Starting With a Folding Chair: The First Progressions

For those who can't get on the ground or perform a traditional burpee, Tom demonstrates how a simple folding chair becomes the foundation of the entire progression. He positions the chair with the back facing him, standing about a foot and a half away. The first movement involves reaching down, placing hands on the back of the chair, performing a kind of push-up motion against the elevated surface, and standing back up. This accessible starting point allows anyone to begin building the movement pattern and strength. The progression then advances to turning the chair around so the seat—lower than the back—becomes the contact point. Tom describes the specific sequence: one hand on the chair, then the other hand, one foot back, then the other foot back, attempting a push-up if possible, or simply standing up if not. The detailed chair progression demonstration begins at 3:03.

Removing the Chair: Ground-Level Progressions

Once you've built strength with the chair progressions, Tom explains how to transition to ground-level movements. He breaks down the sequence with precise detail: right hand on the ground, left hand on the ground, right foot goes back, left foot goes back, then reversing the pattern to stand back up. The next progression involves kicking both feet back simultaneously rather than one at a time, then bringing both feet back up together. From there, he demonstrates placing both hands down at the same time while kicking the feet out and back. Each progression builds on the previous one, adding complexity and speed gradually. Tom then shows how to add the jump after standing, creating the explosive component that defines a full burpee. The push-up element comes next, followed by combining all movements into one fluid motion. The ground-level progression sequence unfolds at 4:59.

The Full Burpee: Putting It All Together

After working through all the progressions, Tom demonstrates the complete burpee sequence. He describes jumping into the push-up position, dropping straight to the ground so the chest touches, performing the push-up, standing up, and jumping overhead with arms extended. The key, he emphasizes, is that you can drop right into the bottom of the burpee rather than carefully placing each hand. He performs several repetitions to show the full motion at speed, demonstrating how all the progressive elements come together into one continuous movement. Tom notes that it takes time to build up to this level, reinforcing the importance of working through each progression rather than jumping ahead before you're ready. For audio listeners, he reminds everyone that video versions are available on YouTube and Waypoint, with links in the description, making it easier to see the exact form and movement patterns. The complete full burpee demonstration happens at 6:24.

Final Thoughts from Tom

I created this progression system because I know how intimidating burpees can be if you're starting from scratch. The 100-day challenge was incredible—watching people complete over 5,000 burpees was amazing—but I kept hearing from folks who wanted to get there but didn't know where to start. That's what this episode is all about.

The beauty of this progression is its simplicity. You don't need a gym membership or expensive equipment. A folding chair and some floor space is all it takes. Each step builds on the last one, and you can move at your own pace. Some people might spend a week on each progression, others might need a month. That's completely fine. The goal is progress, not perfection.

If you're following along on audio, definitely check out the video version on YouTube or Waypoint. Seeing the movement patterns makes a huge difference when you're learning proper form. Whether you're building toward your first burpee or you're just looking to refine your technique, this episode gives you everything you need. I hope your burpees go from zero to a hundred real fast. This one's worth your time.